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monkeypants

monkeypants

monkeypants

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12 Jun 2005
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A lake!
It's about time I did this, I need help with both diet and workout. Currently, while I don't think my diet is bad, I feel it is far from perfect.

Until January I plan on being in the gym Wednesday and Friday, doing full body workouts both days. When January comes (and my work subsidised gym membership) I plan on going monday, wed and fri working out on concentrated muscle groups (back, chest, legs etc)

OK! so, I spent some time this last week finding my working weight, and some 1RMs on wednesday. They are:

Lat pulldown: 80kg (1RM)

Flat BB bench: 84kg (1RM) - not very stable, DB is the way forward atm I think

DB Shoulder press: 22kg pair

Bicep EZ curl: 20kg (10 each side) + bar (30kg total)

Sets I did on Friday:

Incline DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg

Squats: 10xbar(20kg) - 10x40kg - 8x50kg - 6x60kg - 6x65kg

DB lunges (did not enjoy these, really hurt my elbows BB is the way forward here): 5(each leg)x14kg(each DB) - 6elx10kg - 6elx12kg

Flat DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg

DB Hammer curls: 10x8kg - 10x10kg - 8x12kg - 3x14kg

Straight BB curls: 10xbar(10kg) - 8x20kg - 6x25kg - 4x25kg

I know this is no where near perfect, that's why I'm posting it here. Anyone with experience who can give me a bit of structure/advice/reccomended excercises (need something for rear delts), that would be fantastic on getting me on my way.

I've read the sticky but need real help structuring my diet too. Breakfast is 7:40, go to bed at 22:30 and can eat pretty much when I want at work. I'll eat pretty much anything (except uncooked hard cheese) so spec me up and I'll get going!

Cheers!
 
I'm not one of the more knowledgeable people on this stuff, but something struck me as odd. From your routine, you're obviously trying to build some muscle & increase your strength. That being the case, why are you bothering with those stepped weights, i.e.

DB Hammer curls: 10x8kg - 10x10kg - 8x12kg - 3x14kg

Once again, I'm not an expert on this stuff, but I do believe you'd be better off just doing some sets of eights on the right weight. (That being the one that you can do eight of with the right form and it's tough, but you can do it without maxing out before you do the full set.) So for those hammer curls, either 12kg or 14kg.
 
You really need to be doing deadlifts in my opinion.... I've made better progress since including them in my routine. I would advise a 3 day split for the new year... Something like...

Day 1 (Chest/Shoulder/Tricep)

Flat Bench Press
Seated DB Shoulder Press
Flat DB Prees/Incline bench press/DB Flys (Pick 1 of these or alternate)
Dips
Skullcrusher (If you feel you need to do extra tricep work)

Day 2 (Back/Biceps)

Deadlifts
Chin-ups (I do 2 sets of wide grip & 2 sets of narrow grip)
Barbell/Dumbell Row (which ever you prefer)
Seated Dumbell Curl/Standing barbell curl (which ever you prefer)

Day 3 (Legs/Core)

Squats
Stiff-legged deadlift (also called Romanian deadlift)
Barbell lunges
Abs (Whatever you like to do)


Obviously the number of sets/reps is down to what you feel works best for yourself.
 
Ferret: Thanks for the advice :) These are only preliminary tests to see what I'm capable of. I'm trying out different excercises for a while to see what I feel works best.

pre1twa: I want to stay away from BB presses for a bit while my support muscles catch up, but thanks for that routine suggestion :) Does anything there really hit the rear delts? They're a big concern of mine. I was reccomended close grip bench press for triceps, I'd rather do that than skullcrushers (skullcrushers feel very strange).

I'll do some more experimenting and post up how it feels. Thanks for the suggestions so far :D
 
monkeypants said:
Ferret: Thanks for the advice :) These are only preliminary tests to see what I'm capable of. I'm trying out different excercises for a while to see what I feel works best.

pre1twa: I want to stay away from BB presses for a bit while my support muscles catch up, but thanks for that routine suggestion :) Does anything there really hit the rear delts? They're a big concern of mine. I was reccomended close grip bench press for triceps, I'd rather do that than skullcrushers (skullcrushers feel very strange).

I'll do some more experimenting and post up how it feels. Thanks for the suggestions so far :D
Click to expand...


Don't know if I agree with your rationale for avoiding BB bench press... The quickest way to get your support muscles to catch up is by doing bench press. Either way you should still make decent progress with DBs. Not sure why you are worried about the rear delts in particular... In my opinion hit the shoulders hard with military press and your shoulder muscles will get bigger. As suggested vertical rows are a decent enough exercise.... I would stay clear of lateral raises however, mostly a waste of time in my opinion however others may disagree with me!

Close-grip bench is ok instead of skullcrusher. As long as you throw in some dips your triceps should be getting a good work out.
 
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